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Nutrition/Fitness Gurus of the OT
Posted on 11/28/16 at 3:17 pm
Posted on 11/28/16 at 3:17 pm
I realize this is a bit lengthy, but I'm just trying to get more direct answers than what I've found online so far.
What adjustments to my nutritional routine would you suggest I consider if I want to burn fat without losing muscle, aside from serving size because I've critiqued it to coincide with my daily caloric requirement?
My routine has been as follows:
Pre Workout - WP shake with whole milk and half a banana about 40 mins before workout.
Intra Workout - preworkout with water and then bcaa with some gatorade.
Post Workout - creatine with any juice/sports drink with high amount of sugar followed by WP shake with whole milk. All within 30 mins of completion of workout.
My question above is in specific relation to days when I do cardio after lifting. Cardio for me is usually fullcourt basketball for over 2 hours at the end of the day and a while after my workout as well. My concern on those days is what to put in my body after lifting and after cardio. As of now in between lifting and cardio has typically been fruits, veggies, WP, creatine, whole milk and water. Then after basketball I'll wolf down something high in protein while low in bad fat, along with half a gallon of water and also replenish my electrolytes with a sports drink.
Thanks!
What adjustments to my nutritional routine would you suggest I consider if I want to burn fat without losing muscle, aside from serving size because I've critiqued it to coincide with my daily caloric requirement?
My routine has been as follows:
Pre Workout - WP shake with whole milk and half a banana about 40 mins before workout.
Intra Workout - preworkout with water and then bcaa with some gatorade.
Post Workout - creatine with any juice/sports drink with high amount of sugar followed by WP shake with whole milk. All within 30 mins of completion of workout.
My question above is in specific relation to days when I do cardio after lifting. Cardio for me is usually fullcourt basketball for over 2 hours at the end of the day and a while after my workout as well. My concern on those days is what to put in my body after lifting and after cardio. As of now in between lifting and cardio has typically been fruits, veggies, WP, creatine, whole milk and water. Then after basketball I'll wolf down something high in protein while low in bad fat, along with half a gallon of water and also replenish my electrolytes with a sports drink.
Thanks!
15
Posted on 11/28/16 at 3:24 pm to NotoriousFSU
1. Intermittent Fasting
2. Post Workout Fast Digesting Carbs (Gummie Bears, or any candy with Dextrose)....Then Post Workout Shake
2. Post Workout Fast Digesting Carbs (Gummie Bears, or any candy with Dextrose)....Then Post Workout Shake
Posted on 11/28/16 at 3:38 pm to NotoriousFSU
You have too many supplements.
Take some type of carbs before to have energy and maybe some creatine for strength. It won't keep the muscle on directly but indirectly because you are supposed to be lifting more.
Just make sure you eat enough for your activity level and try out intermittent fasting. Your window could be around the time you workout so you have plenty of fuel.
There isn't anything magic about nutrition and working out. Eat enough to give you the best possible outcome and make sure the fuel is appropriate for the need.
You can build muscle while burning fat but it will be slower than bulk/cut routines. I'd suggest always doing the long way anyway.
Lift heavy. Don't be a pussy because it's hard.
Take some type of carbs before to have energy and maybe some creatine for strength. It won't keep the muscle on directly but indirectly because you are supposed to be lifting more.
Just make sure you eat enough for your activity level and try out intermittent fasting. Your window could be around the time you workout so you have plenty of fuel.
There isn't anything magic about nutrition and working out. Eat enough to give you the best possible outcome and make sure the fuel is appropriate for the need.
You can build muscle while burning fat but it will be slower than bulk/cut routines. I'd suggest always doing the long way anyway.
Lift heavy. Don't be a pussy because it's hard.
This post was edited on 11/28/16 at 3:40 pm
Posted on 11/28/16 at 3:40 pm to NotoriousFSU
Everyone is different.....
But what worked for me is getting sugar, dairy and any wheat out of my diet.
I was already well built, but I lost two waist sizes in a month and added muscle. I dropped about 10 pounds initially, stuck with the diet, and put the ten pounds back on (all muscle). Still have to buy new pants. LOL
I see a lot of sugar in your summary above. As much as I love sugar, that shite was poison for me.
JMO. Like I said, everyone is different.
But what worked for me is getting sugar, dairy and any wheat out of my diet.
I was already well built, but I lost two waist sizes in a month and added muscle. I dropped about 10 pounds initially, stuck with the diet, and put the ten pounds back on (all muscle). Still have to buy new pants. LOL
I see a lot of sugar in your summary above. As much as I love sugar, that shite was poison for me.
JMO. Like I said, everyone is different.
Posted on 11/28/16 at 3:40 pm to NotoriousFSU
Cut the Gatorade for starters
Posted on 11/28/16 at 3:41 pm to NotoriousFSU
Like the above poster mentioned, try intermittent fasting...if it's not for you it's not a big deal it just allows for larger meals later in the day.
I eat all of my calories post workout when the body is starving for nutrients...this is my preference and I have had great success with it, someone will be in this thread to tell you to eat 27 meals a day but play around and see what you like as well as what fits your schedule.
Stick to higher carbs on training days and higher fats on rest days while dropping carbs a tad. Again don't overcomplicate this and set it up to where you're aiming for a -3500 calorie weekly deficit or about -1 lb a week.
I eat all of my calories post workout when the body is starving for nutrients...this is my preference and I have had great success with it, someone will be in this thread to tell you to eat 27 meals a day but play around and see what you like as well as what fits your schedule.
Stick to higher carbs on training days and higher fats on rest days while dropping carbs a tad. Again don't overcomplicate this and set it up to where you're aiming for a -3500 calorie weekly deficit or about -1 lb a week.
Posted on 11/28/16 at 4:02 pm to NotoriousFSU
Paleo diet. Workout. Strictly no alcohol, dairy, sugar. Results are amazing. Try it a month if you are serious about dropping fat and gaining muscle. No reason to put lab made chemicals in your body when nature has already done the work for you.
Posted on 11/28/16 at 5:08 pm to NotoriousFSU
Probably a dumb question, but when doing IF how important is always getting all of your calories in the window? For instance, I usually do all my eating in my 8-9 hour window but will drink beer late a night or two a week.
Yes, I know how bad beer is for me but that is besides the point.
Yes, I know how bad beer is for me but that is besides the point.
Posted on 11/28/16 at 8:09 pm to NotoriousFSU
If you can't burn fat doing all that shite you just have bad genetics.
Posted on 11/28/16 at 8:18 pm to NotoriousFSU
Cut out all the milk and sugar
Posted on 11/29/16 at 9:40 am to NotoriousFSU
It doesn't have to be so complicated.
If you want to minimize muscle loss while cutting fat (it's nearly impossible to not lose some muscle unless you're doping) just make sure your diet is getting adequate protein , continue to lift, and don't cut your calorie deficit by too much.
That's really it.
If you want to minimize muscle loss while cutting fat (it's nearly impossible to not lose some muscle unless you're doping) just make sure your diet is getting adequate protein , continue to lift, and don't cut your calorie deficit by too much.
That's really it.
Posted on 11/29/16 at 10:04 am to NotoriousFSU
Once in ketosis you supposedly don't lose muscle while losing weight since muscle cannot break down into ketones, only fat can. So you could try a ketosis diet.
Posted on 11/29/16 at 10:08 am to NotoriousFSU
Chicken, brown rice and broccoli
never fails
never fails
Posted on 11/29/16 at 12:12 pm to NotoriousFSU
Best weightlifting /exercise advice I can give to anyone,if you take longer than 30 minutes to lift you're doing something wrong.
For instance, split (chest, tris, back, etc.) no muscle group can withstand a strenuous workout for more than a half hour. Capacity capacity capacity, and I lift pretty heavy.
For instance, split (chest, tris, back, etc.) no muscle group can withstand a strenuous workout for more than a half hour. Capacity capacity capacity, and I lift pretty heavy.
Posted on 11/29/16 at 12:34 pm to NotoriousFSU
I take a scoop of adrenaline cuts, I get itchy as frick and feel like I'm on cocaine. Then I go workout. I do rowing 4 days a week as well. I love fried chicken. I take B12, d, multi vitamin, l carnitine, green tea, fish oil.
That's my advice.
That's my advice.
This post was edited on 11/29/16 at 12:40 pm
Posted on 12/3/16 at 1:06 pm to NotoriousFSU
You want to shed BF?
Moderate cardio as soon as you wake up for 30-45 min.
Light cardio, like walking, for 15 min after 7pm.
Lift heavy shite during the day, like benching 325+, squatting 400+ and deadlifting 500+.
Moderate cardio as soon as you wake up for 30-45 min.
Light cardio, like walking, for 15 min after 7pm.
Lift heavy shite during the day, like benching 325+, squatting 400+ and deadlifting 500+.
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